Strength Changes Everything - Video Edition

7 Food Supervillains Sabotaging Your Health: Inflammation and Foods to Avoid with Gerianne Cygan

What if some of the foods you eat every day are quietly working against your health? Amy Hudson sits down with Gerianne Cygan to break down food supervillains that may be doing more harm than good when we ingest them. They unpack insights from the Exercise Coach Nutrition Playbook, a practical resource used with clients at Exercise Coach Studios to simplify nutrition and target three major health troublemakers: high blood sugar, systemic inflammation, and poor digestive health. Tune in to hear how identifying and removing these food supervillains can create meaningful changes in how your body...

Fast Reps vs Slow Reps: What Science Says About Speed of Movement

Strength Changes Everything - Video Edition

Fast reps vs slow reps: which one builds strength without raising injury risk? In this final installment of the Principles of Exercise Design Series, Amy Hudson and Dr. James Fisher break down one of the most misunderstood topics in training: speed of movement. They unpack what really matters when it comes to fast reps vs slow reps, why intent is more important than rushing the weight, and how smart tempo choices can improve strength without increasing injury risk. Tune in to hear how rethinking speed of movement can completely change the way you train. Amy and Dr. Fisher explain the...

Concentrated Cardio: The Benefits of HIIT and ReHIIT Explained

Strength Changes Everything - Video Edition

Most workouts fail not because people are lazy, but because effort is misused. Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design. In this episode, they cover concentrated cardio and why short, high-effort intervals create bigger physiological changes than long, steady workouts. Tune in to hear how brief bursts of intensity improve cardiovascular fitness, raise metabolic rate, enhance insulin sensitivity, increase muscle blood flow, and make everyday tasks feel easier, all while taking far less time than traditional cardio. Amy and Dr. Fisher discuss...

The Truth About a Full Body Exercise Routine: Why High Effort is Everything

Strength Changes Everything - Video Edition

Are your workouts really making a difference, or are you just going through the motions? Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design. In this episode, they cover the pillars of a whole effort exercise session and explain how muscle fatigue, eccentric activation, and glycogen depletion work together to build strength, improve metabolism, and deliver lasting results. Tune in to hear practical tips on how to make sure every session counts and gets you closer to your fitness goals. Amy starts by explaining the three major components of an effective...

5 Mindset Shifts to Crush Your Fitness Resolutions in 2026

Strength Changes Everything - Video Edition

Before you set another fitness goal this year, there’s something you need to rethink. Amy Hudson and Dr. James Fisher are here to wish you a happy new year and kick off 2026 with a fresh, grounded perspective on health and exercise. In this episode, they cover five mindset shifts to help you enjoy workouts, focus on real results, and create habits that actually last. If you’re ready to let go of what hasn’t worked and start 2026 with clarity, confidence, and a healthier relationship with movement, this episode is your invitation to do exactly that. Make 2026 your healthiest year yet! ...

Benefits to Strength Training: Top 5 Episodes of the Year Reviewed

Strength Changes Everything - Video Edition

What do the most listened-to strength episodes of 2025 reveal about how you train? Amy Hudson and Dr. James Fisher look back at the most-watched and downloaded episodes of 2025. In this episode, they break down the top 5 most downloaded conversations, reveal their favorite moments from the season, and revisit the insights that resonated most with listeners. They cover why strength training works for everyone, how to lose fat without sacrificing muscle, and why safe, sustainable workouts are the real long-term investment. Amy starts by revealing the most downloaded and watched episodes of the...

The Science and Application of Exercise Choice and Exercise Order

Strength Changes Everything - Video Edition

Does the order of your exercises actually matter? Amy Hudson and Dr. James Fisher continue the Series on the Principles of Exercise Design. In this episode, they explain how to structure your exercises for maximum strength and muscle growth. They cover why multi-joint movements deliver the biggest results and how to create a routine that is safe, efficient, and effective for real-world performance. Whether you want to maximize gains, avoid injury, or finally feel confident in your workouts, this episode gives you the insights to build routines that actually work. Dr. Fisher starts by...

Workout and Recovery Secrets That Actually Work

Strength Changes Everything - Video Edition

Are you sabotaging your strength gains without realizing it? Amy Hudson and Dr. James Fisher continue the Series on the Principles of Exercise Design. In today’s episode, they break down the concept of inroading, explain how every workout triggers both fatigue and adaptation, and reveal why recovery is just as important as effort. They cover how to maximize strength gains, avoid plateaus, optimize training frequency, and use your body’s natural recovery cycle to build lasting progress. Dr. Fisher explains how inroading works. It’s the immediate fatigue you feel when a muscle is pushed...

Maximize Your Gains with Proper Muscle Fiber Recruitment

Strength Changes Everything - Video Edition

Are you activating all the muscle fibers in your workout, or are you leaving gains on the table? Amy Hudson and Dr. James Fisher continue their deep dive into the Principles of Exercise Design. In today’s episode, they break down muscle fiber recruitment; why it matters, how your body decides which fibers to use, and what that means for your strength. They cover the Size Principle, the importance of continuous muscular loading, and how to structure your workout to reach the fibers that actually drive growth and performance. Dr. Fisher explains the All-or-Nothing theory and why your muscles...

Warming Up: Do You Really Need a Warm-Up Exercise Before Strength Training?

Strength Changes Everything - Video Edition

Do you really need to warm up before a strength training workout? Amy Hudson and Dr. James Fisher kick off a brand-new series titled Principles of Exercise Design. In this series, they’ll break down the key components that make every workout safer, more effective, and better aligned with your goals. In today’s episode, they explore one of the most debated topics in fitness: the warm-up. You’ll learn what science says about warming up, when it’s truly necessary, and why strength training might already include everything your body needs to prepare. Tune in to hear how understanding the...

More Episodes

Most workouts fail not because people are lazy, but because effort is misused.

Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design.

In this episode, they cover concentrated cardio and why short, high-effort intervals create bigger physiological changes than long, steady workouts. Tune in to hear how brief bursts of intensity improve cardiovascular fitness, raise metabolic rate, enhance insulin sensitivity, increase muscle blood flow, and make everyday tasks feel easier, all while taking far less time than traditional cardio.

Amy and Dr. Fisher discuss concentrated cardio and why it matters. You will learn exactly what concentrated cardio is, what it looks like in real training, and why it pairs so well with strength work.
Dr. Fisher reveals the defining feature that separates concentrated cardio from other workouts. These are brief intervals above seventy five percent of maximal power or very close to all-out effort. The recovery periods are just as important because they allow you to hit that high level again.
Why steady state cardio feels different from concentrated cardio. One approach keeps the same effort the whole time, while the other alternates between hard sprints and slowing down.
Dr. Fisher covers why the benefits of concentrated cardio go far beyond just getting tired. Your VO2 max improves, your resting metabolic rate increases, and insulin sensitivity gets better. This means better oxygen use, more calories burned at rest, and real support for metabolic health.
Amy shares why working with a personal trainer can change how you approach concentrated cardio. A good personal trainer helps you find the right intensity without guessing or overdoing it. That guidance builds confidence, keeps you safe, and makes every hard effort count.
Learn how everyday life starts to feel easier when you train this way. Tasks like running up a short flight of stairs stop feeling overwhelming. You raise the ceiling of what your body believes is hard work by briefly pushing into discomfort on purpose.
Dr. Fisher reveals how concentrated cardio disrupts homeostasis. A single thirty-second sprint can cut intramuscular ATP levels by about half. That level of energy depletion simply does not happen with other forms of exercise.
Dr. Fisher reveals a surprising effect on blood flow after concentrated cardio. Blood flow to muscles can be up to one hundred times higher than at rest or after traditional exercise. This sets the stage for faster recovery and bigger physiological change.
Learn why more blood flow to muscle tissue is important. It helps clear metabolic byproducts while delivering antioxidants and nutrients that drive adaptation. Over time, this improves capillarization and makes oxygen transfer into muscles more efficient.
Dr. Fisher covers the difference between aerobic and anaerobic effort. When you stay aerobic, your body does only what it needs to get through the task. That bare minimum response limits how much progress you can make.
With anaerobic exercises, short bursts of very high effort create stress your body must adapt to. You cannot hold that intensity for long, which is exactly why it works.
Dr. Fisher reveals how muscle fiber recruitment changes with different workouts. Long steady runs mostly use type one fibers. Short, intense intervals recruit type two fibers, which are the ones you want to preserve as you age.
Amy and Dr. Fisher cover the practical rule that simplifies training decisions. You can work long, or you can work hard, but not both. Twenty seconds of true effort creates more adaptation than a full minute of easier work.
Dr. Fisher talks about common fears about working at high intensity. Research shows this approach can be safe and effective even for people with conditions like diabetes, heart failure, and coronary artery disease. With proper guidance and personal training, intensity is not something to fear.
Learn why tracking heart rate can be a useful feedback tool when training. It helps you understand effort and recovery rather than guessing. Used correctly, it builds confidence instead of anxiety.
Dr. Fisher reveals a simple sign that your fitness is improving. If your heart rate drops quickly after exercise, that is a strong indicator of better conditioning. Recovery speed often matters more than peak numbers.

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Strength Changes Everything - Video Edition

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